60-minute Yoga Nidra - Rest In Nature

This full length Yoga Nidra Deep Rest was recorded live in Finnish nature with beautiful bird singing accompanying the guidance of Elara's soothing voice. Use it as a sleep aid at night, or to give yourself a deep rest during the day, tuning into the rhythm and sounds of nature.

Transcript

Namaste and welcome to your yoga nidra practice today. This is Alara at HeartfulWave. I am recording this Yoga Nidra in Finland in nature. It is a beautiful morning and there are many birds singing around me. You may hear some of the birds on this recording. Allow these soothing sounds of nature. To help you to slow down. To relax deeply. And to let go. Allow the nervous system. To release tension. To begin to slow down. Take time to find a comfortable place where you can rest and not be disturbed. Lying down supine on your back. Bringing in any supports that you need to be more comfortable, To support the natural curves of the body. If you find that you cannot get comfortable on your back. Please adjust your position to a side-lying position or to a prone position on your belly. Begin to soften your gaze and close your eyes. And Take a deep breath in through the nose. Sighing it out through the mouth. This time take a two-part inhale through the nose. Filling the lungs completely with a little pause on the top and then a long, Slow exhale out through the mouth. And one more like that. Inhale. Sip some more air pause and long slow exhale to release out through the mouth Letting go. Allow your body to soften. Your mind to soften. And your heart to relax. Rest your awareness. At your heart space in the center of the chest. Feel the rise and fall of the chest as you return to your natural breath. You tuning into your heart. Allow a heartfelt desire, An intention. A sankalpa to emerge into your awareness. Something that you deeply desire and yearn for, To experience, To cultivate in your life. Something important to you. Such as peace. Or healing. And formulate your sankalpa into an I am statement. Such as, I am at peace. Or I am healed and whole. You may choose your own Sankalpa. Or if nothing emerges. You may use. . . I am at peace. Or I am healed and whole. Repeat your sankalpa to yourself silently three times. And allow the sankalpa to settle back into your heart. Like a seed into a fertile ground. Nurturing. Watering the seed with your breath and awareness. As we practice today. So that in its own time, It will begin to grow. And blossom. Into the beautiful experience that you desire from your heart. Into the beautiful experience that you deserve. And are destined for in your life. If you need to make any adjustments to your position, To be even more comfortable. Do so now. Settling back into stillness for the duration of this yoga nidra. If you wish to use this practice to help you to go to sleep at night. Give yourself permission to drift off at any point. Otherwise. Have an intention to stay awake and alert and in touch with my guidance even as your body relaxes completely. When you achieve the state of Yoga Nidra, A wakeful sleep. Please know that 30 minutes of yoga nidra is worth. Two hours of deep and restful sleep. The kind of sleep where your body, Mind, And heart completely restore themselves into the perfect blueprint for your optimal health and wellness. As you adjust your body. Allow your body to begin to relax so deeply. Letting go of tension throughout the face. Allow your face to soften. Relax the shoulders. Arms and hands. Find softness throughout the chest. And belly. Relax your hips. Legs and feet. The whole body relaxing. Letting go. Notice the body breathing. Observe the natural rhythm of your breath. Feel the belly and chest gently rising as you inhale. Feel the chest and belly. Softening as you exhale. Appreciating. The flow of life force energy. Nurturing. Your consciousness. Sustaining your body. Nourishing your cells. We will now begin. A rotation of consciousness. Throughout the body. Helping the body to relax more deeply. And releasing any blocks from the energy body. Follow my guidance. And bring you awareness to each part of the body that I mentioned. Feeling. A touch of golden light at each point. Nurturing. Each part of the body. With your loving awareness. Beginning by bringing your awareness. Into. . . The spot between the eyebrows in the forehead. The third eye. Allow your forehead to become smooth and relaxed. Sensing. The left eyebrow. The right eyebrow. The left eye and eyelid. The right eye and eyelid. Both temples. And cheekbones. The bridge of the nose. The tip of the nose. The air at the nostrils. Left and right nostril. Opera lip. Lower lip. The tongue inside the mouth. Feel the root of the tongue. The tip of the tongue. SENSE. The right side of the mouth, Inside the right cheek. Follow sensation into the right inner ear. And outer ear. Sense the right ear listening. Feel the left side of the mouth. Inside the left cheek. Follow sensation into the left inner ear. And the outer ear. Sense the left ear listening. Sense both ears listening intently. And become aware of the space between the ears. Allow the space to be at ease. Now sensing the throat. Collarbones. Center of the chest. The heart space. Right side of the chest. Right shoulder joint. Elbow. Wrist. Palm of the hand. Back of the hand. Right thumb. Index finger. Middle finger. Ring finger. Little finger. All five fingers in the right hand. The tips of the fingers. The whole right hand. Arm and shoulder. Center of the chest. The heart space. Left side of the chest. Left shoulder join. Elbow. Wrist. Palm of the hand. Back of the hand. The left thumb. Index finger. Middle finger. Ring finger. Little finger. All five fingers off the left hand. The fingertips. The whole left hand. Arm and shoulder. Center of the chest. Solar plexus. Navel center. The whole belly. Root center at the base of the spine. The whole pelvis. Right hip join. Knee. Ankle. Soul of the foot. Top of the foot. Right big toe Second toe. Third toe. Fourth toe. Little toe. All five toes in the right foot. The tips of the toes. The whole foot. Leg and hip. Over to the left hip joint. Me. Ankle. Soul of the foot. Top of the foot. The left big toe. Second toe. Third toe, Fourth toe, Little toe. All five toes in the left foot. The tips of the toes. The whole foot. Leg and hip. The whole pelvis. Buttocks. Lower back. APRUTHA and shoulder blade. The whole back. And spine. Back of the neck. Back of the head. Crown of the head the space between the eyebrows. Resting your awareness back into the third eye. Allow your awareness to drift deeper inward. Relaxing. Letting go even more. It's safe to let go. You are held. You are supported and protected. And all is well in this moment. Give yourself permission to let go of the habitual holding. The chronic tension. Resting deeply into this moment. Noticing the flow of the breath again. Allow the breath to deepen. Allow the exhalations to grow long and slow. Inhale in through the nose to fill the lungs completely without straining. And now purse your lips softly and breathe out through the mouth as if you were blowing out through a straw. To empty the lungs completely. Continue in this way for a few breath cycles. Breathing in through the nose. Breathing out through softly pursed lips. Creating a long and slow exhalation. As you breathe in this way. Your nervous system knows. That it's safe to let go. It's safe to relax. All is well. You are at peace. Guiding the breath gently. With no effort whatsoever. Begin to release. The breath control. Returning. To your natural rhythm of breath now. Staying with the breath. Observe the natural rhythm of the breath. In and out of the body. Becoming aware. Of the life force energy. Animating your body Sensing. Your body alive with sensation. Radiating energy. Each cell being nourished. By the breath. By the prana. The life force energy. Sense your whole body. Growing warm from the inside out. And your whole body warm. Glowing with inner warmth. And now have a sense of your body. Growing cool. Your whole body cooling down. Now feel your body growing warm again. The whole body radiating heat. And then feel your body cooling down once again. Feeling. Cool. Almost cool. And now allow the warmth to return into the body. Your whole body growing nice and warm. Radiating soft heat. From inside out. The whole body warm. And then allow the whole body to. Begin to cool down again. Like a gentle, Cool breeze caressing the whole body. Now release that. Feeling the body. A comfortable temperature. Not too warm, Not too cold. Comfortable temperature. In the whole body. And return your awareness back into the third eye. In the center of the forehead. Cropping deeper. And deeper into inner awareness. I will now mention Some images. Allow yourself to see these images. In your mind's eye. A grassy field bathed in sunlight. A grassy field bathed in sunlight. A tranquil forest path. Surrounded by a canopy. Of trees. A tranquil forest path. Surrounded by a canopy of trees. A calm, Forest Lake. Reflecting the blue sky. A calm forest lake. Reflecting the blue sky. Raindrops bouncing off of a vast surface of a lake. Raindrops bouncing off the vast surface of a lake. A deer leaping across a meadow. A deer leaping across a meadow. Birds. Sitting on tree branches. And singing. Birds sitting on tree branches and singing. A gentle summer breeze. Caressing your cheeks. A gentle summer breeze. Caressing your cheeks. The warmth of the sun. On your face. The warmth of the sun on your face. A long and slow summer day. With no sense of hurry. A long and slow summer day. With no sense of hurry. As you allow these images and their associated feelings and sensations to fade away. Feel yourself drifting even deeper inward. Into the stillness and peace. Within your inner being. Sensing. The vastness of your true nature. Allow yourself to rest here quietly. You as you rest. Allow these following affirmations to resonate deeply within. Allowing my words to be your words. My voice to be your voice. I relax so deeply. That my nervous system lets go of all tension and stress. I relax so deeply. That my nervous system lets go of all tension and stress. I am a beloved child of the universe. And the universe supports me completely. I am a beloved child of the universe. And the universe supports me completely. I trust the process of life. Knowing that I'm always in the right place and everything works out for my highest and best good. I trust the process of life. Knowing that I'm always in the right place. And everything works out for my highest and best good. I rest so deeply. That the healing blueprint of my body is functioning optimally. I rest so deeply that the healing blueprint of my body is functioning. Optimally. As I rest and relax. My body returns to its perfect state of health and well-being. As I rest and relax. My body returns to its perfect state of health and well-being. I am safe. I am love. All is well in my world. I am safe. I am love. All is well in my world. I am at peace. I am happy. Healthy. And prosperous. I am at peace. I am happy. Healthy and prosperous. My relationships are fulfilling. And a great source of joy. My relationships are fulfilling. And a great source of joy. I love myself. Therefore, I take loving care of my whole self. I love myself. Therefore, I take loving care of my whole self. Thank you. Allow the sounds of nature. The birds, The insects. To soothe your nervous system. To slow down your inner pace. So deeply. That when you return, You will be able to carry this peace and tranquility with you. And begin to remember your intention. Your Sankalpa now. And state it to yourself silently again three times. Using your own intention. Or I am at peace. Or I am healed and whole. You if you wish to sleep. Allow yourself to drift deeper now. Until you reach. The deep state of unconscious sleep. Sleeping peacefully. All through the night. Otherwise. Allow your consciousness to begin to surface ever so gently. Notice your breath again. And allow the breath to deepen. Notice the air on your skin. Notice the touch of clothing over your skin. Notice the sounds in your environment. And have a sense of the space that you're in. Feel your body resting here. And become aware of your fingers and your toes. Creating small movements in the fingers and the toes. Maybe into the wrists and ankles. You might float your arms up overhead. And enjoy a full body stretch. Maybe with a sigh or yawn. If you're resting. On your back. You might draw the knees one at a time. Toward the chest, Wrapping your arms around the leg. Giving yourself a hug here. Maybe rocking on the spine from side to side. And then turn on to your side. Curling into the fetal position. Supporting your head with a pillow or your arm. Keeping your eyes closed. Take a few moments to notice how you feel. In your body. Mind and heart. And let yourself feel the safety. Comfort. Protection. And love of the womb of existence. Resting here for as long as you desire. And then eventually, When you feel ready, And not a moment sooner. Pressing yourself up. To a seated position. You may wish to take a moment to Just sit in silence. In gratitude. In appreciation. For your own self. And for your life. Taking this sense of gratitude with you to the rest of your day. Allowing your heart to fill. With the gratitude, With the peace, And with love. Keeping this peace, Gratitude, And love. Alive in your heart. As you go about the rest of your day. Thank you so much for practicing with me today. From my heart to yours. Namaste.